Princeton Adventure Bootcamp: 2013

Thursday, November 21, 2013

ARE PRE PACKAGED DIET MEALS THE ANSWER TO WEIGHT REDUCTION?

    We have all seen the ads for the meals that are sent to you so there is nothing to do but put them in the microwave and heat.
     These meals are the right combination of protein fats and carbs that will start you on the process of weight reduction.
    You just open your freezer put them in the microwave and you have a well balance meal.
Is this a great way to reduce the poundage that you have accumulated over the years.
     This may be good for a jumpstart to point you in the right direction. What do you do when you have lost the weight. Can you maintain it.
    This is not possible. You werent taught how to make the right combination of foods to keep the weight off. As soon as you stop buying these meals the weight slowly rejoins you hips and thighs and your body welcomes the weight with open arms.
   The companies who make these diet foods hope that when you see the weight rejoining your body you will rush out and start buying from them again. They dont care about you they just what you seperate you from your cash.

The process to weight reduction is to learn the right combination of foods that will stoke your metabolic furnace and cause you to burn fat instead of storing it.

    This process is alot easrier to learn and stick to then you think. All it takes is learning how to combine the right rations of slow carbs fast carbs and protein in every meal to keep those fat burning logs on the fire.
    Its like the old saying goes.   Give the man a fish and he will eat for the day. Teach a man to fish and he will eat for a lifetime.
     The flexible food plan is not a diet it is a way of life you can stick to.
You will be taught how to eat and what to eat at each meal to keep the fires burning. The biggest compliant I get is that I can eat all that food.
One important fact is that you must never deprive yourself. If you want something eat it.
It is possible to reduce 5 lbs a week by just eating your meals and snakes in the right combination.
Here is an example of a days worth of fat burning meals.

BREAKFAST:
2 WAFFLES
2 TURKEY SAUSAGES
SMALL BOWL OF FRUIT

SNACK:
   6OZ GREEK YOUGURT
1 DOZEN ALMONDS

LUNCH:
1/4 HAMBURGER
SALAD ADDING SUNFLOWER SEEDS,PUMKINSEEDS AND WALNUTS

DINNER;
FLANK STEAK
BAKED POTATO
MIXED VEGETABLES

This is easy to follow.   Just make sure you ad a cheat day one day a week.
This along with a metabolic conditioning workout 3 times a week will keep you on the right track quickly and safely.

David KnappNCSF-CPT,CNS
   Runs Princeton Adventure BootCamps and
Knapp West Fitness Consulting LLC in Princeton NJ
Small group training ,BootCamps and personal training are provided
Design weightloss food plans and metabolic conditioning workouts for over 25yrs.
More info go to www.PrincetonBootCamps.com
or call 888-402-2267

diet and exercise,fitness training,personall training, health and wellness, bootcamp workouts,princeton personal training,metabolic conditioning

Thursday, July 25, 2013

CAN YOU BUILD MUSCLE AND AND TONE YOUR BODY AT 45 AS YOU COULD AT 25

Most people think that after 40 it is almost impossible to build muscle and tone your body.
   We have all been brainwashed commercials telling us that we are tired and dragging because of low T(testosterone). The media says after 40 you lose you ability to produce T or growth hormone and you must take pills to do this. They say this is the only way to produce a body full of energy and vitality.

All I have to say is BULLSHIT. No matter what age you are you can produce growth hormone and built and tone your body.

Studies have been done with both sexes in their 90's that proved you can build strength and stamina
just by doing resistance exercise on a regular basis.

All it takes is about 20-45 minutes a day 3 times a week no matter what your age to get into the best shape of your life.

People tell me all the time going to the gym does not produce results.

The reason for this is they do the same old thing over and over again and never increase resistance or push themselves to to their personal edge.

You can go to a personl trainer and hope they listen to you and that they know what there doing.
     You can join a bootcamp and be with like minded people who are trying to achive the same goals
you are.

    Princeton bootcamps will get you in the best shape of your live. We will always push you to your personal edge but never over.

You can get the results you want. All it takes is the right mindset and an experienced professional to guide you along the way.

princeton personal tainer,diet and exercise,fitness bootcamps,health and wellness, aerobic exercise,
bodyweight training

Wednesday, July 17, 2013

Why the Scale doesnt move and whats preventing my weightloss

When the number on your scale won’t budge

If losing fat were easy then we'd all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won't budge then read on for an explanation:

Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.

Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.

Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.

See me about designing your ideal exercise routine for maximum fat loss. I'll let you know how much cardio should be included in your routine.

Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get a full eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.

I'm here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.

Don't wait another week, another day, or even another hour to take action. I'm here now, and I'm ready and excited to see you through your goals.

Let's do this!
Come join us for our next fitness adventure. Go to www.PrincetonBootcamps.com and register for out End of summer fitness fun. Adventure starts August 5th at either 6AM,9:30AM or 6:30PM

David Knapp NCSF-MCPT,CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267

diet and weightloss,exercise,fitness bootcamp,princeton personal trainer, health and wellness

Monday, June 24, 2013

IF YOU HAVE A CHAIR YOU HAVE A GREAT WORKOUT

Looking for a bodyweight routine with a leg concentration. This is one of my go to workouts when all I have is a chair.

Give this workout a try. It will leave you wanting more.

Warm Up – Round (Light Stretching when they finish the set)

30 sec Body Weight Squats

30 sec Alternating Reverse Lunges

30 sec Push-ups

30 sec Mountain Climbers

3 Rounds of the following Exercises:

30 sec Step-ups on Bench (L)

30 sec Step-ups on Bench (R)

30 sec Triceps Dips

30 sec Rest

2-3 min rest

2 Rounds of the following Exercises:

30 sec Split Lunges on Bench (L)

30 sec Calf Raises

30 sec Split Lunges on Bench (R)

30 sec Rest

2-3 min rest

2 Rounds of the following Exercises:

30 sec Lateral lunges (L)

30 sec Mountain Climbers

30 sec Lateral Lunges (R)

30 sec

2-3 min rest

Abs – 2 Rounds

30 sec Crunches

30 sec Plank (left)

30 sec Supermans

30 sec Plank (right)

3 sec Reverse Crunches

Cool down & Stretch (5-10 minutes)

More workouts like this on can be found when you become part of our next bootcamp session.

Go to http://www.princetonbootcamps.com/ 6AM,9:30AM and 6:30PM time available

Summer is here do you look and feel the way you want?

Next session starts July 1st

Take some time for yourself and get fit in the process.

People who want to renew their 3 month program. Now is the time. A limited number of 3 month programs are available

David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267

bodyweight workouts ,fitness bootcamps,,Princeton personal training, diet and exercise interval training, tabatas

Tuesday, April 9, 2013

KETTLEBELL CARDIO FOR FAT LOSS

Friday, April 5, 2013

METABOLIC INTERVAL TRAING AT PRINCETON ADVENTURE BOOT CAMP

Thursday, March 28, 2013

THIS 18 MINUTE METABOLIC WORKOUT WILL KNOCK YOUR SOCKS OFF

COMPLETE THIS METABOLIC CIRCUIT AS MANY TIMES AS YOU CAN IN 18

METABOLIC MINUTES DO YOU HAVE WHAT IT TAKES?

REST ONLY AS NEEDED

10 SQUAT THRUSTS

10 SPIDER PUSH-UPS

6 SQUAT KICKS

20 MOUNTAIN CLIMBERS

20 STAR JUMPS

THIS SHORT 18 MINUTE WORKOUT WILL SET YOUR METABOLISM ON FIRE

DO YOU HAVE WHAT IT TAKES TO GIVE IT A SHOT?

WATCH THE POUNDS OF UGLY GOO MELT OFF YOUR BODY.

DO THIS WORK OUT 3 TIMES A WEEK FOR A TOTAL OF 54 MINUTES FOR THE WEEK

METABOLIC TRAINING,FITNESS BOOTCAMPS,DIET AND EXERCISE,BODYWEIGHT TRAINING,WEIGHT FREE WORKOUT,HEALTH AND WELLNESS,PERSONLA TRAININING

Saturday, March 9, 2013

2 INGREDIENTS TO A LONG AND HAPPY LIFE

Dieting and Fitness
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.

There's a clever little line in the Jimmy Buffet song Fruitcakes when his lady' is lamenting: I treat my body like a temple You treat yours like a tentI can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products. To be completely honest, it is possible to shed pounds through diet alone.

It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle.

I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts. You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale.

It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week. By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small cheat' during your day, you can make up for it by burning a few more calories than normal in the evening.

This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet. You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.

Diet and exercise,Nutrition,fitness bootcamp,personal training, health and wellness

Wednesday, January 30, 2013

Finding time to Eat right is easy

How often does this happened to you?

You're at work and have an unexpected meeting to attend right before your break?
You're in a meeting and its gone into overtime and you only have time to grab whatever is near by (donuts or bagels)?
You're running errands and lose track of time, and there's nowhere to get a good healthy meal?
You're too stressed, too tired, too overworked or just too (fill in the blank), to eat a good nutritious meal and end up eating junk food?

If you answered "yes" to any of the above, take heart in knowing that you're not alone. Oftentimes, despite our best intentions to eat 4-6 small meals of good quality food every day, it doesn't always work out since life happens!

By now you've heard of the importance of eating small frequent meals: 4 to 6 small meals a day, every 2.5 to 3 hours apart. The reason behind this is because when you eat 4 to 6 small meals a day it can assist your metabolism by consistently burning calories, which can result in a quicker more constant level of weight loss. It also helps your hunger levels by being able to snack on different foods every few hours throughout the day. When you limit yourself to only 3 meals per day, you often end up eating much more due to hunger levels being heightened because of the extended amount of time without food. By choosing to increase your meals to 4-6, you are eating many times during the day which really helps your overall feeling of satiety.

For those of you who may be thinking "how can I eat that much in a day?!" just remember that these are 4 to 6 SMALL meals a day, not a full course meal at each sitting.

If you're still not totally on board with this type of multiple meal eating plan, here are some additional reasons to eat in this way:

Increase your metabolism
Prevent overeating (especially at night)
Keep your blood sugar levels steady
Curb your appetite

But the hard part is how to get those 4 to 6 small meals in when you're so busy. The following are some tips for all you busy working people both in the office and at home.

Tip #1. Carry protein powder, protein bars, or a meal replacement product in your car. If you purchase your meal replacement or protein in powder form, grab a baggie or any type of plastic container and place 3 to 4 servings (scoops) in the container and leave it at work or even in your car. By doing this you'll always have a quick meal on hand which can really be handy on those days when you're not able to get in a good quality meal or you're on the road. I personally keep several servings in a dry plastic reusable container, and then all I have to do is simply add water and my healthy meal is served!

Tip #2. If you're going out to lunch then try to make the best nutritional choices in your meals. Do not order anything with extra sauce, butter, gravy, cheese or anything else that can add useless but very fattening calories to your body.

Tip #3. Choose the leanest cuts of meat (chicken breast, turkey breast, ground turkey, tuna, leaner cuts of beef, etc.). If you prefer dark meat, just remove the skin and any excess fat that might still be on the poultry and enjoy!

Tip #4. Eat foods high in fiber such a fruits, vegetables, oatmeal and beans. Remember foods rich in fiber tend to keep you fuller longer.

Tip #5. Other lean sources of protein include yogurt, so have a serving along with some fresh fruit and add a little wheat germ or nuts to create a high protein meal.

Tip #6. Have several vegetables on hand for a quick, crunchy snack. Don't love raw veggies? Steaming or stir-frying your vegetables or bringing leftovers from the night before can also be great for a quick pick-me-up!

Tip #7. One way to curb your appetite and ensure that you don't over indulge is to grab a handful of Chia seeds, (yes.. the same seeds in a Chia Pet). The Chia seeds taste like whatever they are in, so you can eat them raw or add them to water. Drink quickly as the seeds will start to expand, increasing in both size and weight, but as its both a super food and very good for you, your body will think it's full without adding any additional calories. Yay Chia seed!

Tip #8. Pack several quick and nutritious meals such as chicken or turkey breast on whole wheat bread along with lettuce, spinach, tomatoes and a slice of avocado.

Tip #9. If you need a sweet tooth fix then choose fresh fruit or frozen fruit that you can either buy or make at home yourself, which is a great option. You can also mix the above fruits in your yogurts or have them on the side with any of your meals.

Please keep in mind that these are just a few ideas but I hope they have helped to excite and inspire you to make good (or better) choices that can keep you full, without the extra calories and without any extra guilt!

David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267

diet and exercise,personal training, Health and wellness,fitness bootcamp, Healthy eating, education

Wednesday, January 23, 2013

Princeton Bootcamps Tabatas Powered by Workout Muse

Thursday, January 3, 2013

4 Ingredients to Boost Your Metabolism

Strategies to Boost Metabolism

Grazing

Forget what you’ve been taught. If you want to control your appetite, regulate your blood sugar level to stay energized and alert, and build lean muscle mass, you need to more often, not less. Aim for five to six small- to medium-size meals or snacks each day. That equates to eating, on average, every three hours. Think of yourself as “grazing” all day, instead of sitting down for three massive feedings.

It’s possible to fit in six meals a day regardless of your job or lifestyle. Remember that six “meals” should not be long, sit-down affairs. A few could be, but three of those meals should just be snacks; one or two of which might just be shakes before and after your workout. And since you’re eating more often, your traditional breakfasts, lunches and dinners probably will be lighter.

Benefits:

§ Controlling blood sugar levels improves concentration and helps regulate appetite. If you can do those two things, you’ll be in much better control of your body. After all, having consistent levels of blood sugar gives you consistent energy and makes you feel good, since you’re avoiding huge swings in hunger and mood.

§ Over the course of the day, your mood, concentration, and energy levels go up and down. Aside from the stresses of your day, this is partly a function of your blood sugar levels. When these levels go down there’s a tendency to grab the first food available, and that’s usually not something good for you.

§ Frequent eating is like constantly throwing wood on the fire. Digesting food cranks up your metabolism and burns more calories every time you eat. By not eating often, the fire smolders and dies. A hot fire, on the other hand, burns wood continuously. Those six smaller meals keep the fire hot. And since you know you’ll eat in a few hours, you’re less likely to overeat.

Eat Breakfast

When you wake up in the morning, your metabolism is running at the lowest metabolic rate of the entire day. Basically, your body is running on fumes. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Your morning shower may wake up your mind, but breakfast wakes up your metabolism.

Build Muscle

Many people try to get thin by not eating. They deprive their bodies of nutrients, and while they might look healthy, they have dangerous blood profiles and a high ratio of fat to lean muscle. Their bodies are what we call “skinny fat”.

The last thing you want to do is lose lean mass. After all, you train hard to build muscle, which produces power, stabilizes joints, promotes movement, and is critical for optimal performance throughout life, not to mention on the athletic field. Moreover, the average person loses a pound of lean mass per year, so it’s imperative to take action to maintain your muscle.

What’s more, every pound of muscle you pack on requires approximately 20 additional calories. So add muscle and more of your food will go towards sustaining your physique.

If you don’t eat often, the most readily available substance for the body to consume is muscle. There’s a misconception that the body first eats away its fat. But the body is remarkably resistant to fat loss and will turn to its lean muscle first, a process known as catabolism, keeping stored body fat in reserve as long as necessary. In other words, eating less often can actually waste muscle.

Fuel with Protein

You should include a lean protein source with every meal. Protein has the highest “thermic effect” of all the macronutrients. To use the analogy that frequent eating is like throwing wood on a fire, when you eat protein, it is like throwing lighter fluid onto that fire. So include a lean protein source with every meal to get a little extra burst of metabolic Power

exercise,diet,health and wellness,education,fitness,personal training,group fitness training,

David Knapp NCSF-CPT,CNS

www.PrincetonBootCamps.com

princetonbootcamps@yahoo.com

Princeton Adventure Bootcamp